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  6. Winter squash vs. Kohlrabi

Winter squash vs. Kohlrabi — In-Depth Nutrition Comparison

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A recap on differences between Winter squash and Kohlrabi

  • Winter squash has more Vitamin A RAE, however, Kohlrabi is higher in Vitamin C, and Copper.
  • Kohlrabi covers your daily Vitamin C needs 58% more than Winter squash.
  • Kohlrabi contains 131 times less Vitamin A RAE than Winter squash. Winter squash contains 261µg of Vitamin A RAE, while Kohlrabi contains 2µg.

Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Kohlrabi, raw.

Infographic

Winter squash vs Kohlrabi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter squash
Winter squash
4
:
6
Kohlrabi
Kohlrabi
Contains less Sodium -95%
Contains more Zinc +633.3%
Contains more Manganese +34.5%
Contains more Magnesium +46.2%
Contains more Phosphorus +142.1%
Contains more Potassium +45.2%
Contains more Copper +57.3%
Contains more Selenium +75%
Equal in Calcium - 24
Equal in Iron - 0.4
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains less Sodium -95%
Contains more Zinc +633.3%
Contains more Manganese +34.5%
Contains more Magnesium +46.2%
Contains more Phosphorus +142.1%
Contains more Potassium +45.2%
Contains more Copper +57.3%
Contains more Selenium +75%
Equal in Calcium - 24
Equal in Iron - 0.4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter squash
Winter squash
7
:
3
Kohlrabi
Kohlrabi
Contains more Vitamin A +14408.3%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +41.8%
Contains more Folate +25%
Contains more Vitamin K +4300%
Contains more Vitamin E +300%
Contains more Vitamin C +545.8%
Contains more Vitamin B1 +212.5%
Equal in Vitamin B6 - 0.15
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +14408.3%
Contains more Vitamin B2 +235%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +41.8%
Contains more Folate +25%
Contains more Vitamin K +4300%
Contains more Vitamin E +300%
Contains more Vitamin C +545.8%
Contains more Vitamin B1 +212.5%
Equal in Vitamin B6 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +250%
Contains more Carbs +42.7%
Contains more Protein +91%
Contains more Other +42.9%
Equal in Water - 91
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +250%
Contains more Carbs +42.7%
Contains more Protein +91%
Contains more Other +42.9%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +206.3%
Contains less Saturated Fat -81.9%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +206.3%
Contains less Saturated Fat -81.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Kohlrabi
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter squash Kohlrabi Opinion
Net carbs 6.05g 2.6g Winter squash
Protein 0.89g 1.7g Kohlrabi
Fats 0.35g 0.1g Winter squash
Carbs 8.85g 6.2g Winter squash
Calories 37kcal 27kcal Winter squash
Sugar 3.3g 2.6g Kohlrabi
Fiber 2.8g 3.6g Kohlrabi
Calcium 22mg 24mg Kohlrabi
Iron 0.44mg 0.4mg Winter squash
Magnesium 13mg 19mg Kohlrabi
Phosphorus 19mg 46mg Kohlrabi
Potassium 241mg 350mg Kohlrabi
Sodium 1mg 20mg Winter squash
Zinc 0.22mg 0.03mg Winter squash
Copper 0.082mg 0.129mg Kohlrabi
Manganese 0.187mg 0.139mg Winter squash
Selenium 0.4µg 0.7µg Kohlrabi
Vitamin A 5223IU 36IU Winter squash
Vitamin A RAE 261µg 2µg Winter squash
Vitamin E 0.12mg 0.48mg Kohlrabi
Vitamin C 9.6mg 62mg Kohlrabi
Vitamin B1 0.016mg 0.05mg Kohlrabi
Vitamin B2 0.067mg 0.02mg Winter squash
Vitamin B3 0.495mg 0.4mg Winter squash
Vitamin B5 0.234mg 0.165mg Winter squash
Vitamin B6 0.161mg 0.15mg Winter squash
Folate 20µg 16µg Winter squash
Vitamin K 4.4µg 0.1µg Winter squash
Tryptophan 0.013mg 0.01mg Winter squash
Threonine 0.027mg 0.049mg Kohlrabi
Isoleucine 0.035mg 0.078mg Kohlrabi
Leucine 0.05mg 0.067mg Kohlrabi
Lysine 0.033mg 0.056mg Kohlrabi
Methionine 0.011mg 0.013mg Kohlrabi
Phenylalanine 0.035mg 0.039mg Kohlrabi
Valine 0.038mg 0.05mg Kohlrabi
Histidine 0.017mg 0.019mg Kohlrabi
Saturated Fat 0.072g 0.013g Kohlrabi
Monounsaturated Fat 0.026g 0.007g Winter squash
Polyunsaturated fat 0.147g 0.048g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Winter squash
25%
Kohlrabi
Minerals Daily Need Coverage Score
12%
Winter squash
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.6)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.7g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.059g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.